Trampette programme 1

Why is this programme important?

A trampette is a small trampoline that can be used inside the home. Regular practice on your trampette can improve:

• balance
• coordination
• stamina
• stability

It is a fun and challenging activity which is enjoyed by children of all ages and abilities.

Use this programme 3 to 4 times each week for at least 4 weeks.

If you find the exercises cause you pain, please stop the exercise and seek advice from a healthcare professional.

Trampette programme 1

While jumping on the trampette, follow these activities. Hold hands if needed.

1. Jump up and down with 2 feet together for 30 seconds to 1 minute
2. Jump feet in and out to the side for 30 seconds to 1 minute
3. Jump feet forwards and backwards for 30 seconds to 1 minute
4. Jog on the trampette for 1 minute
5. Jump with 2 feet together turning around with small jumps to face different parts of the room for 1 minute

Jumping up and down whilst throwing and catching a ball:

6. Throw and catch a ball to partner who is standing on the ground 10 times
7. Throw and catch to partner as they move around the trampette randomly 10 times

Jumping on the trampette following these sequences:

8. Jump with feet together 2 times, then legs in and out 2 times, then forwards and backwards 2 times
9. Jump with feet together 2 times, then jump off the trampette and land on 2 specific spots placed on floor. Repeat this 10 times

10. Do 2 star jumps, 3 jumps and jump off landing on the spots. Repeat this 10 times
11. Hop 15 times on your right leg, then 15 times on your left leg
12. Hop 2 times on your right leg, then 2 times on your left leg. Repeat this sequence for 1 minute